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  6. Potato vs. Ginger

Potato vs. Ginger — In-Depth Nutrition Comparison

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Significant differences between Potato and Ginger

  • Potato has more Vitamin B6, Iron, Phosphorus, and Vitamin C, however, Ginger is richer in Copper.
  • Ginger covers your daily Copper needs 12% more than Potato.
  • Ginger has 3 times less Folate than Potato. Potato has 28µg of Folate, while Ginger has 11µg.

Specific food types used in this comparison are Potatoes, baked, flesh and skin, without salt and Ginger root, raw.

Infographic

Potato vs Ginger infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Potato
Potato
5
:
5
Ginger
Ginger
Contains more Iron +80%
Contains more Phosphorus +105.9%
Contains more Potassium +28.9%
Contains less Sodium -23.1%
Contains more Magnesium +53.6%
Contains more Copper +91.5%
Contains more Selenium +75%
Equal in Calcium - 16
Equal in Zinc - 0.34
Equal in Manganese - 0.229
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Iron +80%
Contains more Phosphorus +105.9%
Contains more Potassium +28.9%
Contains less Sodium -23.1%
Contains more Magnesium +53.6%
Contains more Copper +91.5%
Contains more Selenium +75%
Equal in Calcium - 16
Equal in Zinc - 0.34
Equal in Manganese - 0.229

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Potato
Potato
9
:
1
Ginger
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin C +92%
Contains more Vitamin B1 +156%
Contains more Vitamin B2 +41.2%
Contains more Vitamin B3 +88%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B6 +94.4%
Contains more Folate +154.5%
Contains more Vitamin K +1900%
Contains more Vitamin E +550%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +92%
Contains more Vitamin B1 +156%
Contains more Vitamin B2 +41.2%
Contains more Vitamin B3 +88%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B6 +94.4%
Contains more Folate +154.5%
Contains more Vitamin K +1900%
Contains more Vitamin E +550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Ginger
Ginger
Contains more Protein +37.4%
Contains more Carbs +19%
Contains more Other +72.7%
Contains more Fats +476.9%
Equal in Water - 78.89
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more Protein +37.4%
Contains more Carbs +19%
Contains more Other +72.7%
Contains more Fats +476.9%
Equal in Water - 78.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Ginger
Ginger
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +5033.3%
Contains more Polyunsaturated fat +170.2%
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +5033.3%
Contains more Polyunsaturated fat +170.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Ginger
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Potato Ginger Opinion
Net carbs 18.95g 15.77g Potato
Protein 2.5g 1.82g Potato
Fats 0.13g 0.75g Ginger
Carbs 21.15g 17.77g Potato
Calories 93kcal 80kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g 1.7g Potato
Fiber 2.2g 2g Potato
Calcium 15mg 16mg Ginger
Iron 1.08mg 0.6mg Potato
Magnesium 28mg 43mg Ginger
Phosphorus 70mg 34mg Potato
Potassium 535mg 415mg Potato
Sodium 10mg 13mg Potato
Zinc 0.36mg 0.34mg Potato
Copper 0.118mg 0.226mg Ginger
Manganese 0.219mg 0.229mg Ginger
Selenium 0.4µg 0.7µg Ginger
Vitamin A 10IU 0IU Potato
Vitamin A RAE 1µg 0µg Potato
Vitamin E 0.04mg 0.26mg Ginger
Vitamin C 9.6mg 5mg Potato
Vitamin B1 0.064mg 0.025mg Potato
Vitamin B2 0.048mg 0.034mg Potato
Vitamin B3 1.41mg 0.75mg Potato
Vitamin B5 0.376mg 0.203mg Potato
Vitamin B6 0.311mg 0.16mg Potato
Folate 28µg 11µg Potato
Vitamin K 2µg 0.1µg Potato
Tryptophan 0.025mg 0.012mg Potato
Threonine 0.081mg 0.036mg Potato
Isoleucine 0.08mg 0.051mg Potato
Leucine 0.119mg 0.074mg Potato
Lysine 0.13mg 0.057mg Potato
Methionine 0.038mg 0.013mg Potato
Phenylalanine 0.099mg 0.045mg Potato
Valine 0.125mg 0.073mg Potato
Histidine 0.042mg 0.03mg Potato
Saturated Fat 0.034g 0.203g Potato
Monounsaturated Fat 0.003g 0.154g Ginger
Polyunsaturated fat 0.057g 0.154g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Ginger
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Potato
9%
Ginger
Minerals Daily Need Coverage Score
22%
Potato
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.169g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.3)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 76)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.